Today we’re taking a deep dive into Accessory Exercises (also called Special Exercises) to make sure that you’re getting maximum gains from your workouts.

Once you’re ready to roll with our Special Exercises, download the Special Exercise Swipe File for 175 special exercises guaranteed to improve on 99% of all strength training weaknesses.

(Check out some of Conjugate Fitness’ other great resources on creating effective accessory programming here, here, andhere.)

Let’s get into it!

Spice Up Your Workouts with Special Exercises

Special Exercises are the backbone of any great strength program.

They account for roughly 80% of your training volume! Studies have proven that a constant rotation of exercises can help athletes reach their highest potential at a much faster rate…

Using this rotation method, you will break through any barriers of indifference or resistance.

You’ll never have a bigger return on your training “investment” than that first moment you start training the OPTIMAL WAY.

You’re constantly evolving every day in the gym… but then after 3 weeks the effectiveness of the exercise diminishes…your body has accommodated to the exercise.

But no worries…just rotate these special exercises every 1-3 weeks.

There is no better balanced and nor more effective strength program than the one we have set-up for you in our StrengthPAD PROGRAM…

A program should not only build you physically but also psychologically, making you mentally stronger and more focused.

Special Exercises in Action

This isn’t just theory – at Conjugate Fitness we’ve seen just how effective choosing the correct exercises is for each individual athlete.

You will need to work on your weaknesses through a variety of specific special exercises.

Remember that you are not going to have the same accessory work as everyone else. Each person has unique strengths and weaknesses…

….which means that you have to find the exercises that work specifically for you. You cannot copy someone else. If you do, you are not going to gain the full benefits of the Conjugate Sequence System.

Basically, I recommend that you figure out what you are not good at and continue doing it repeatedly until you have perfected it. After that, find something else that you are not good at and continue to do that. As Louie Simmons once said…

Conjugate Fitness Lab Member Extra

Access your ‘Maximal Effort Method Accessory Guide’.

Finding exercises that you are not good at and continue to work on them until you become stronger. The goal throughout all of the accessory work is to build on your weaknesses.

How to Make the Most of Special Exercises in Your Workouts

“One of the most common errors made by those who use the Conjugate Sequence System is that they will give their maximum effort to the primary move and neglect to give that same effort on their accessory work.”

It cannot be stressed enough that this is a poor choice!

It goes without saying that the primary moves are a major key to achieving training success. However, it is crucial that trainees understand the importance of completing the full training course, including accessory work. The accessory work is just as vital to your training, if not more so.

3 Ways to Progress During Your Accessory Workout Training:

Use additional weight

Increase the number of repetitions per exercise

Expand the range of motion and the amount of time under tension

How to Add Special Exercises to Training

Listed below is an outline of the muscle groups that require your focus and the order in which these muscle groups need to be worked on.

Maximum Effort Deadlift and Squat Days

Primary Move: In either the squat or deadlift, gradually work up to one to three repetition maximum (RM).

Heavy Compound Movement: Hamstrings, Erectors, and Glutes

Lats: Two to three sets per training session, consisting of 8 to 12 repetitions.

Abdominal: One or two sets each session, with a minimum of 15 and a maximum of 30 repetitions.

Maximum Effort Bench Press Days

Primary Move: In a bench press variation, build up to one to three repetition maximum (RM).

Heavy Compound Movement: While targeting your body’s particularly weak areas, two to five sets of three to six compound movement repetitions are to be performed. Examples include: pushups, dips, dumbbell bench presses, and barbell bench presses.

Triceps: Targeting the areas surrounding the elbows and triceps, perform two to four sets involving 8 to 12 repetitions of one or two differing exercises.

Lats and Back: In order to strengthen the upper back, two to four sets of 8 to 15 repetitions is recommended, using one or two exercises.

Shoulders: To target the posterior, anterior, and medial deltoids, trainees should perform at least one to three sets of 10 to 20 repetitions.

Abdominal: One to three sets, with 15 to 30 repetitions.

Trainees commonly place a high level of emphasis on sticking to an exact number of sets and repetitions during each session.

However, it is more important for trainees to learn how to listen to their body and be able to regulate their training on a daily basis.

Dr. Mel Siff has written a book entitled “Supertraining,” which is a must-read for any serious strength & conditioning coach. Within the book, Dr. Siff discusses the concept of Cybernetic Periodization.

This concept refers to the ability of a trainee to modify their goals as needed, based on the body’s requirements.

It is imperative for trainees to realize that the instructions given above are simply a guideline to be manipulated as you see fit.

Creating the best program for your individual needs is most important.

Each training session should be performed with a clear goal in mind and a firm understanding of strengths and weaknesses, which muscle groups need to be worked on, and the correct intensity and volume to achieve maximum results.

Being able to listen to the body and tailor your program accordingly, however, is the true key to producing optimal results and long-term success.

Trial and error is a necessary part of the process.

Putting in the time and effort needed to experiment with foreign methods, carefully tracking your daily progress and knowing what works best for you are all pivotal aspects of training.

I became a Coach because I love the people I work with, the relationships we form as a team and as a family, and the healthy lifestyles we influence each day. I know that when your body is fit and healthy, you can do anything. I want to help each and every one of my clients become a driven, successful, and strong individual...

About Carlos Montoya

I became a Coach because I love the people I work with, the relationships we form as a team and as a family, and the healthy lifestyles we influence each day. I know that when your body is fit and healthy, you can do anything. I want to help each and every one of my clients become a driven, successful, and strong individual...